About 84% of adults will experience some sort of back pain in their lives.[1] Upper back pain, although less frequent than lower back issues, is a problem for many today. Because the thoracic spine in the upper and middle back region is not as mobile as the lower back and neck, injuries are not as common. However, upper back pain can develop due to poor posture and chronic muscle tension. If you suffer from upper back pain, then exercise,[2] good posture, and lifestyle changes may minimize bouts of discomfort, or even eliminate them completely.

Steps

Method1

Stretching Your Muscles

1

Perform shoulder rolls. Also known as “shoulder shrugs,” shoulder rolls help release tension in your neck and shoulder area, which can help relieve upper back pain.[3]

Sit upright in a straight-backed chair. Keep your feet flat on the floor.

Bring your shoulders up to your ears, as if you were hunching. Then roll them back behind you, and then down.

Repeat this exercise in the opposite direction: up, forward, and down. Repeat this exercise two to four times, several times a day.

2

Stretch your shoulders by moving your elbows. Begin by placing your hands, palms down, on your shoulders. Your left hand should go on your left shoulder and your right hand on your right shoulder.[4]

Keep your hands on your shoulders as you pull your elbows together. You should feel a stretch in your upper back and shoulder area. Hold this position for three deep breaths and then relax. Repeat several times throughout the day.

3

Exercise your upper back with opposite arm and leg raises. Lie down on your stomach with your hands and legs straight. Your arms should be stretched out in front of you. It’s advisable to place a small pillow under the lower stomach area.[5]

From this position, gently raise your right arm and left leg, in addition to a slight raise of your head. Hold for a couple of seconds and then lower.

Repeat with the left arm and right leg. Repeat a couple of times a day.

Do a seated side stretch. You need an armless chair or stool for this exercise. Cross your left leg over your right leg. Place your right elbow at the outside of your left knee. Twist gently toward the left. Hold this stretch for 10 seconds, then repeat on the other side.[7]

Repeat this stretch three to five times per side, per day.

If you feel any pain, stop stretching. Do not stretch farther than is comfortable.

6

Do a shoulder squeeze. This exercise can help release tension in your upper back and shoulders. To perform the shoulder squeeze, sit or stand with your arms at your sides and squeeze your shoulder blades together. Hold for a few seconds, release the stretch, and then repeat.[8]

Make sure you do not simply arch your chest forward. Try to imagine strings in your shoulder blades pulling them together. Create the movement from your shoulder muscles, not your chest.

7

Do an arm stretch. This stretch will help your shoulders stay flexible and relieve tension, which can help reduce and prevent pain.[9]

Stretch your right arm across your chest, reaching as far across your body as you can. Place your left hand on your arm near your elbow and gently pull on your right arm to deepen the stretch.

Hold this stretch for 10 seconds. Repeat this three to five times and then repeat the stretch with the other arm.

If you feel any pain, stop the stretch.

8

Try the prayer-cat-camel combo. This Pilates position will help increase your flexibility and will also help you stretch out tense muscles in your back and shoulders. Begin on all fours. Inhale, then lean back on your heels as you exhale. Lower your head, tuck your chin, and extend your arms in front of you into Prayer pose. (This is also known as “child’s pose” in yoga.)[10]

From this pose, inhale as you move back to all fours. Arch your back toward the ceiling, tucking your head and abs. This is Cat pose.

Exhale and lower your abs toward the floor. Arch your back down toward the floor and reach your chin toward the ceiling. This is Camel pose.

Return to Prayer pose. Repeat this sequence for 5 repetitions.

9

Rotate your back. This type of stretch, called “segmental rotation,” is a good way to gently stretch your back while building core strength.[11]

Lie on your back on the floor with your arms out to your sides. Make sure your back is in a “neutral” position (you should be able to just slip a hand between the natural arch in your back and the floor), but not arched or pressed into the floor.

Bend your knees, keeping your feet flat on the floor.

Tighten your stomach muscles. Keep your shoulders flat on the floor as you lower your knees gently to one side. Your knees should move together toward the floor. Don’t go farther than is comfortable.

Hold this position for three good, deep breaths. Gently bring your knees back to the center position, then repeat the stretch on the other side. Do this several times a day.

Method2

Strengthening Your Back

1

Try a modified plank. The full plank can be difficult to do, especially if you have back pain and/or weak core muscles. A modified plank will help you strengthen your core muscles safely, without putting too much strain on your back.[12]

Lie on the floor on your stomach. You may prefer to use a yoga mat for cushioning.

Raise yourself up so that your body is resting on your elbows and forearms and your knees. Your elbows should be directly beneath your shoulders. You can place your hands flat on the floor or keep them in loose fists.

Align your spine so that your back, shoulders, and neck are aligned. You will be looking at the floor, but not slumped toward it. Don’t look toward the ceiling.

Tighten your stomach muscles to help you hold the position. If you need to create extra resistance, you can use your abdominal muscles to press your elbows and knees towards each other.

Hold this position as long as you can. Aim to hold it for at least three deep, even breaths.

Gently lower your body to the floor and relax for a moment. Repeat the position several times throughout the day.

2

Perform the “bridge” exercise. The “bridge” will help build core strength and relieve back pain.[13]

Lie on your back on the floor. If you’d like, you can use a yoga mat to cushion your back.

Tighten your abdominal and gluteal (buttock) muscles. Using these muscles, push your hips toward the ceiling until your body forms a straight line from your knees to your shoulders. Your hips should not sag or arch too much. Your buttocks and abs should hold you in place.

Hold the position as long as you can. Inhale deeply through your nose and exhale through your mouth as you hold the position. Try to hold the position for at least three good breaths.

Gently lower your hips back to the ground. Take a breather, then repeat the bridge four more times.

3

Do a single-leg abdominal press. This exercise will help strengthen your core without putting too much strain on your back. Stronger core muscles mean a healthier, less painful back.[14]

Lie on your back on the floor. You can use a yoga mat for cushioning.

Bend your knees, keeping your feet flat on the floor. Make sure your back is in a “neutral” position (you should be able to just slip a hand between the natural arch in your back and the floor).

Tighten your stomach muscles. Bring your right leg up so that your knee forms a right angle to the floor. Place your right hand on your right knee.

Keep your stomach muscles tightened to pull your knee toward your body as you push your right hand against your right knee. You should encounter some resistance as you push.

Take deep, even breaths as you hold the position. Try to hold it for at least three good breaths.

Gently lower your right leg to the floor. Repeat the exercise with your left leg and left hand. Do this five times on each side.

Once this position becomes comfortable, you can increase the difficulty by placing your hand on your opposite knee (i.e., left hand on right knee, right hand on left knee). You can also increase the difficulty even more by placing your hand on the outside of your knee and pushing inward as you use your ab muscles to keep your leg upright.[15]

4

Perform the double-leg abdominal press. Once you’ve mastered the single-leg abdominal press, you can move up to the double-leg press. This exercise will strengthen your core even further.[16]

Lie flat on your back on the floor. Use a yoga mat if you would prefer. Make sure your back is in a neutral position.

Tighten your abs. Raise both legs off the floor so that they are at a 90-degree angle to the floor. Rest your hands on top of each knee (left hand for left knee, right hand for right knee).

Keeping your abs tight, push your hands against your knees as though you are pushing them toward the floor. Use your abs to keep your knees pulled up toward your body.

Take deep even breaths while you perform this hold. Try to hold the position for at least three breaths.

Gently lower your legs to the floor. Take a breather, then repeat for five times on each side.

You can perform the same variations with the double-leg press as with the single-leg press.

5

Perform a quadruped exercise. This exercise also helps strengthen your core muscles in a back-friendly way.[17]

Begin on all fours. You can perform the exercise on a yoga mat if you would prefer. Make sure your hands are directly underneath your shoulders.

Align your spine so that your back, shoulders, and neck form a healthy line. You will be looking at the floor, but not slumping your head forward. Do not strain to look up.

Tighten your stomach muscles. Raise your right arm up off the floor and reach ahead of you with your palm facing up. Hold this position for three good breaths. Return your right arm to the floor and repeat this position with your left arm.

Keeping your stomach muscles tight, raise your right leg off the floor and stretch it behind you. Hold this position for three good breaths. Lower your right leg to the floor and repeat this position with your left leg.

If this is too easy for you, increase the difficulty by raising the opposite arm and leg (i.e., right leg and left arm, left leg and right arm) at the same time. Repeat with the opposite side.

Method3

Maintaining a Back-Healthy Lifestyle

1

Maintain a good weight. Being overweight puts strain on your back muscles that can cause pain. Speak with your doctor if you are not sure whether you are at a healthy weight.[18]

Always consult with a doctor before beginning a weight-loss regimen. Crash diets and other unsafe techniques can seriously endanger your health.

2

Get plenty of cardio. Regular aerobic exercise will help you increase your strength and endurance. Go for exercises that will not hurt your back, such as swimming or even brisk walking. Avoid things like running or jogging, which could cause painful jolts.[19]

Consult with your doctor to find out what exercises are most effective and safe for you.

Although it may seem like a low-impact activity, golf is actually not good for people with back problems.[20]

3

Learn good posture. Poor posture is a common cause of upper back pain. Standing or sitting in unhealthy positions can put strain on your neck, shoulders, and back muscles, causing pain.[21][22]

Back against a wall and stand comfortably with your heels 2-4” away from the wall. Your buttocks, shoulder blades and head should all touch the wall, but the “small” of your lower back should not.[23] Remind yourself daily to walk with shoulder blades pulled slightly back, stomach tucked in and head upright.

Keep your head even when standing or sitting. Try to avoid letting your head slump forward, as this puts a lot of strain on your neck, shoulders, and upper back.[24]

Your spine has natural curves, so standing with good posture will not produce a perfectly straight back.

4

Set up an ergonomically correct workstation. Use ergonomically correct chairs at home and work, and make sure that your desk is at the proper height (or use a standing desk).

An ergonomic office chair is an especially important tool to prevent upper back pain, by lining up your head, shoulders, hips and knees. This posture prevents strain on your neck and spine while looking at a computer screen.

Keep your monitor just below eye level. Your elbows should be close to your body and supported.[25]

5

Sleep on your back or side to reduce pressure on your back. Sleeping on your stomach can cause neck and back pain.[26]

Place a small pillow under your knees if you sleep on your back. A rolled-up towel will also work.

Place a small pillow between your knees if you sleep on your side.

6

Reduce your stress. Stress and anxiety lead to increased tension in shoulder and neck muscles, which may result in upper back pain.[27]

Try yoga or tai chi. Their emphasis on gentle movement, meditation, and deep breathing will help relax you and increase your flexibility.[28][29]

You can also try a hobby. Active hobbies, such as gardening or nature walking, will also help you stay fit.[31]

7

Be aware of how you carry things. You can hurt your back if you lift or carry things improperly. Students often experience upper back pain thanks to overloaded, imbalanced backpacks.[32]

Always lift with your legs, never your back. Begin with your knees bent slightly, but not in a squat. Keep the weight close to your body as you lift it, and let your legs push you up rather than pulling up with your back.[33]

Keep the load balanced. Wear a backpack over both shoulders and try to keep the load as light and balanced as possible. When carrying heavy things such as grocery bags, try to carry about the same weight in each hand.[34]

Method4

Treating Upper Back Pain

1

Apply heat. Applying heat to the area where you feel back pain can help relax tense muscles and provide temporary relief from pain. You can use a heating pad or hot water bottle to apply heat to your upper back.[35]

Do not use a heating pad while you are napping or sleeping.

Apply heat for no more than 15-20 minutes at a time.

You may also find a hot shower or bath helpful. If you have a massaging shower head, directing the warm pulsing water at your sore areas may bring relief.

2

Apply ice. Ice is usually reserved for acute injuries, such as an injury that has occurred within the last 48 to 72 hours. Ice may also be helpful to reduce pain and inflammation from arthritis.[36]

To make a cold pack, wet a hand towel or washcloth with water and wring it out so that it is just damp. Fold the towel and place into a zip-top plastic bag. Freeze for about 15 minutes. Apply the cold pack to the sore area for no more than 10 minutes.

There are also commercial cold packs made with gel or clay that you can purchase at most drug stores.

Never place a cold pack directly on to your skin. Use a small thin towel in between the ice pack and the skin to avoid frostbite.

You can even use a bag of frozen vegetables as an ice pack. Choose something small and uniform, like peas or corn. Don’t eat vegetables that have been thawed and refrozen — keep this bag just for pain relief.

3

Take an over-the-counter (OTC) pain reliever. Try an NSAID (nonsteroidal anti-inflammatory drug) to help relieve pain and inflammation. Common NSAIDs include ibuprofen (Motrin, Advil), naproxen (Aleve), and aspirin.[37]

You can also take acetaminophen (Tylenol).

If these medications do not work, talk to your doctor about stronger prescription-strength pain relievers.

4

See your doctor. If your back pain is chronic — meaning it lasts for a long time, develops gradually, or keeps coming back — you should see your physician. Chronic back pain may be related to a prior injury, for which you could need additional treatment.[38]

You should also see your doctor immediately if you experience feelings of weakness in your arms or legs, numbness or tingling in your abdomen, chest, arms, or legs, or difficulty with your bowels or bladder.[39]